Workout Description
4 Rounds for Time
3 Flights Stairs with Air Pack
10 Sandbag Squats (100/75 lb)
10 Sandbag Plank Pulls (100/75 lb)
10 Sandbag Cleans (100/75 lb)
10 Sandbag Glute Bridges (100/75 lb)
Why This Workout Is Medium
Four rounds of heavy odd-object work plus stair climbs create a steady grind. Movement complexity averages moderate, and the time domain trends around 18–24 minutes for capable athletes. Density is limited by object handling and transitions, yet the 160+ loaded reps (plus stair work with an air pack) add cumulative fatigue, making it approachable but demanding.
Benchmark Times for Chief Jason Byrd
- Elite: <15:00
- Advanced: 16:00-17:00
- Intermediate: 18:30-20:00
- Beginner: >28:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total odd-object reps (160+) plus loaded stair work require sustained muscular output, especially through legs, hips, and trunk. Fatigue accumulates across rounds more than from peak intensity.
- Endurance (6/10): Repeated stair climbs and 20-ish minutes of continuous work tax the aerobic system without being a pure cardio piece. Expect breathing to stay elevated but manageable with steady pacing.
- Power (6/10): Sandbag cleans demand explosive hip extension and bracing. While the workout is paced, repeated cleans reward powerful, efficient hip drive to conserve energy and maintain speed.
- Strength (5/10): The 100/75 lb sandbag requires solid general strength to move efficiently, but the test is submaximal and repetitive rather than a true maximal strength challenge.
- Speed (4/10): Transitions and turnover matter, but the heavy odd object limits cycle rate. It’s more about consistent pacing than sprinting through fast cycles.
- Flexibility (3/10): Basic ranges are needed: stable plank, full-depth squat, and hip bridge. Mobility helps positions feel stronger, but extreme flexibility isn’t a limiter for most athletes.
Scaling Options
Scale to: 70/50 lb sandbag • 2 flights instead of 3 (or remove air pack) • 3 rounds for time
Scaling Explanation
Reducing load, stair volume, or total rounds preserves the workout’s grind while matching capacity so you can keep moving with minimal long breaks.
Intended Stimulus
A steady, gritty grind. The stairs spike your heart rate, then the sandbag keeps your legs, hips, and grip under pressure. Move deliberately and minimize wasted transitions. Most sets should be unbroken or split once, with quick composure before cleans. Aim for consistent round times that don’t fall off.
Coach Insight
Pace the stairs so you can start the squats immediately. Keep transitions under five seconds—place the bag exactly where you’ll need it next.
One tip: Own your sandbag setup. Big breath, tight brace, and clean with hips, not arms.
Avoid overgripping and sloppy positions. Rushing cleans leads to soft catches and wasted energy.
Benchmark Notes
These target finish times help you pace and select appropriate loads. If you’re newer, aim to beat L3–L4. Intermediate athletes should push for L5–L6 by minimizing breaks. Advanced athletes chase L7–L9 with fast stair turns and near-unbroken sandbag sets while maintaining movement quality.
Modality Profile
Most of the work is weightlifting via sandbag movements (squat, plank pull, clean, glute bridge). The stair climbs with an air pack add a monostructural element that keeps the heart rate high. There’s effectively no gymnastics component beyond basic body positions.
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